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Avocado Toast

Avocado Toast

This is a great breakfast or lunch. Healthy fat helps keeps your hunger in check throughout the day.

Curry Quinoa Salad

Curry Quinoa Salad

This is a great side dish or can be a main dish if added to a large vegetable salad.

Video – Change Your Protein

Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.

Video – Swap Your Fats

Choose olive oil . Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.

Video – Eat More Vegetables

Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.

Video – Snack on Nuts and Seeds

Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Video – Rethink Your Sweets

Limit your sugar intake (e.g. sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.

Brown Rice Salad

Brown Rice Salad

This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit component, any citrus, mango, or pineapple works well. Choose any whole grain and any canned bean. This is a great way to use up leftover grains from other meals. This can be a side dish or served on top of a mixed green salad.